Front Squat 3-3-3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack. Use mats for drops.
Category: Beyond the Whiteboard
Push Press 5-5-5-5 & 3 RFT: Toes-to-bars, Overhead Walking Lunge With Plates, and Ring Dips
Push Press 5-5-5-5
Push Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Toes-to-bars, Overhead Walking Lunge With Plates, and Ring Dips
3 rounds for time of:
20 Toes-to-bars
Overhead Walking Lunge With Plate (45#/25#) 50 ft.
15 Ring Dips
Overhead Walking Lunge With Plate (45#/25#) 50 ft.
BTWB
Photo by @robcwilson
Welcome to Pete, Alex, Joselyn, Gregg, Jaime, Kathy, Jenny and Nicole who completed OnRamp and will be joining classes starting this week! (technically it’s welcome back for Kathy but repeating OnRamp is a great way to refresh and ease back in)
Overweight Cyclist Pays $5,000 to Make His Bicycle 10 Oz. Lighter
Push Press 5-5-5-5
Push Press 5-5-5-5
Push Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats in case of drops
Advanced RX: Lifting: Back Squat (Pause) and Bench Press & Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells & Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups
Advanced RX Class:
Lifting: Back Squat (Pause) and Bench Press
Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set
Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells
For time:
30 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
20 Back Squats (185#/115#)
15 Lateral Burpee Over Barbells
10 Back Squats (205#/135#)
15 Lateral Burpee Over Barbells
* Clean from ground. Load as you go.
Rest 5 minutes
Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups
21-15-9 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
* Run as a team, split reps. Share a bar and add weight as you go.
Advanced RX Class: Lifting: Back Squat (Pause) and Bench Press
Advanced RX Class: Lifting: Back Squat (Pause) and Bench Press
Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1 & FT: Double Unders, Kettlebell Swings and Box Jump Overs
Hang Squat Clean 1-1-1-1-1
Hang Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Double Unders, Kettlebell Swings and Box Jump Overs
For time:
120 Double Unders
50 Kettlebell Swings (70#/53#)
30 Box Jump Overs (30″/24″)
Shoulder Press 3-3-3 & FGB Style – Sumo Deadlift High-pulls, Push Press and Row Calories
Shoulder Press 3-3-3
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
“FGB Style” – Sumo Deadlift High-pulls, Push Press and Row Calories
5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Post total reps per round. For BTWB, will need to post individual reps per exercise.
Front Squat 5-5-5 & Chipper: Runs, Wall Balls, Muscle-ups
Chipper: Runs, Wall Balls, Muscle-ups
For time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
BTWB
Photo by @robcwilson
Congrats to Sophia for hitting her 100th WOD today!
David was so excited to hear the news!
Regionals Week 3 in Photos, Joy and Spain
Weighted Pull-up 2-2-2-2-2 & AMRAP 13 mins: Burpee Pull-ups, Touch And Go Deadlifts, Box Jumps and Ball Slams
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 13 mins: Burpee Pull-ups, Touch And Go Deadlifts, Box Jumps and Ball Slams
Complete as many rounds as possible in 13 mins of:
3 Burpee Pull-ups
5 Touch And Go Deadlifts (225#/155#)
7 Box Jumps (24’/20″)
9 Ball Slams (30#/20#)
* Scale BPU to burpee + jumping pull-up
BTWB
Photos by @robcwilson
Welcome to our latest OnRamp group! We have a full OnRamp this month with 8 people. Please be sure to introduce yourself to all of them and make them feel welcome.
The Tweens and Teens class did some pull-up practice tonight too!
The 2017 Regionals have ended and now we look ahead to the Games, which will take place Aug. 3-6, in Madison, Wisconsin.
Your 2017 CrossFit Games Rookies